This Kale Butternut Squash Salad Recipe Is Packed With Complex Carbs

This Kale Butternut Squash Salad Recipe Is Packed With Complex Carbs
Presented by Spartan Training®

Looking for some healthy nutritional inspiration to amp up your complex carb intake? Try this Kale Butternut Squash Salad recipe by Dave Sherotski.

Regardless of the sport, every athlete requires carbohydrates. Whether you are thriving on a low-carbohydrate meal plan of 50 grams or less per day to promote ketosis or you are cycling your carbohydrates up above 130 grams for anaerobic performance, you will want to incorporate complex carbohydrates from a variety of sources. This simple butternut squash salad recipe should do the trick. 

MORE: This Plant-Powered Super Salad Will Help You Crush the Spartan Whole-Food Challenge

Squash varieties offer a nutritious complex carbohydrate source. The plant fiber in butternut squash helps promote beneficial gut bacteria, while the B vitamins assist in converting food to fuel. This combination means that your digestive system can help you get the most fuel out of your meal and your workout.

Kale Butternut Squash Salad Recipe


  • 1 butternut squash
  • 1 large yellow onion, roughly chopped (consider using Vidalia onion for its sweetness)
  • 2 tablespoons of olive oil, divided
  • 1 bunch of kale, tough stalks removed, cut into half-inch slices
  • 3/4 cup of balsamic vinegar
  • 1 cup of arugula
  • 1/2 cup of goat or feta cheese
  • salt and pepper to taste


  1. Preheat the oven to 400º Fahrenheit. Line a baking pan with aluminum foil for easy cleanup.
  2. Prepare the squash by peeling, seeding, and cutting into 1-inch chunks. Toss squash and onion with 1.5 tablespoons of olive oil and transfer it to a foil-lined baking pan. Roast for 35-40 minutes, turning occasionally. The squash will start to caramelize. If you want a sweeter taste, add additional minutes to roasting until you reach the desired level of caramelization.
  3. While the squash cooks, pour balsamic vinegar into a small saucepan and lightly simmer on very low heat until it is reduced by about half.
  4. Sauté the kale in ½ tablespoon of olive oil until slightly wilted — about one or two minutes — tossing regularly.
  5. Transfer the kale to your salad bowl and allow it to cool.
  6. When the squash is ready, allow it to cool for five to 10 minutes, and then transfer to salad bowl. Top it all with arugula and cheese and toss well. The warmth of the squash will wilt the arugula nicely. Season with salt and pepper to taste.

Editorial x All 2023 Passes